Darasi "Keke"

Motsa motsa jiki don latsawa - ɗayan sananne tsakanin duk masu sha'awar wasanni da rayuwa mai kyau. Yana da nufin haɓaka ƙwanan hanji da ƙwanƙwasa. Motar motsa jiki sananne ne a cikin abin da ya shafi dukkan tsokoki na latsa cikin ciki saboda aiki mai ƙarfi a kusurwoyi mabambanta.

Wannan ya sa keken ya zama mafi motsa jiki motsa jiki koyaushe. Babu wani motsa jiki da zai iya hanzarta fitar da dukkan kungiyoyin tsoka masu sha'awar mu. Idan an iyakance maka cikin lokaci, amma kana son yin aiki yadda ya kamata cikin tsokoki na ciki, wannan aikin yayi daidai.

Keken yana da kaunar 'yan wasa daga ko'ina cikin duniya saboda saukin fasaha da kuma bambancin da ake samu na aiki da sarkakiya daban-daban. Yana da mahimmanci cewa baya buƙatar kowane simulators ko ƙarin kayan aiki - ana iya yin aikin ko'ina kuma kowane lokaci.

A cikin wannan labarin, zamu bincika yadda ake yin motsa jiki na keke daidai, da kuma irin waɗannan fannoni na aiwatarwa:

1. yaya amfani da keke motsa jiki;
2. madaidaiciyar fasaha;
3. kuskuren 'yan wasa masu farawa;
4. bambancin keken motsa jiki.

Fa'idodin motsa jiki

Motsa keke don latsawa ana iya danganta shi ga ƙa'idodi na asali masu tasiri tare da karkatarwa da ɗaga ƙafafu a rataye. Amfani da ita shine saboda duk zaren muryoyin ciki sun haɗa cikin aikin. Yin aiki a cikin iyakantaccen amplitude kuma a cikin yanayin dakatarwa baya barin tsokoki su shakata koda na biyu. Wannan yana haifar da hypoxia na zaren tsoka da glycolysis anaerobic (tsokoki da sauri su kai ga "gazawa" saboda rikodin lactic acid a cikin sel).

Motsa jiki yana ɗaukar dukkan sassan tsokoki na ciki. Hakanan yana aiwatar da latissimus dorsi a kaikaice, iliopsoas, intercostal da serratus, da gindi. Motsa keke zai iya sanya ciwonku ya zama fitacce kuma ya rage kugu. Kuma idan aka haɗu tare da rage cin abinci mai ƙarancin ƙarfi, ƙarfi na yau da kullun da horo na zuciya, da motsa jiki na motsa jiki, sakamakon da ake buƙata zai sami saurin gaske.

Baya ga fa'idodi masu amfani a cikin aiki na rashin lafiyar ku, motsa jiki na motsa jiki na iya taimaka muku rage nauyi ta hanzarta saurin kuzarin kuzarin ku da haɓaka haɓakar ƙwayoyin rai. Ba shi yiwuwa a tantance adadin adadin adadin kuzari da motsa jiki keken yake konewa, amma duk wani gogaggen dan wasa zai tabbatar da cewa yana haifar da yawan amfani da makamashi, kuma saboda tsananin zafin nama, zai ma iya zama mawuyacin tsayawa bayan saiti na karshe. Tabbas, batun ƙirar daidai, wanda zaku iya samunsa a ƙasa.

Fasahar motsa jiki

Akwai nau'ikan wannan motsa jiki da yawa: tare da ɗaga ƙafafun tsaye, riƙe ƙwallon ƙafa tsakanin ƙafafu, da dai sauransu. Yanzu zamuyi la'akari da hanya mafi dacewa da inganci wacce whichan wasa ke kwangilar dukkan tsokoki na ciki ta hanyar motsi kafafu, hannuwa da juya jiki a lokaci ɗaya. kuma an danne kasan baya zuwa kasa.

Bari muyi taka-tsan-tsan a bangaren ka'idojin tambayar yadda ake yin motsa jiki na keke ga manema labarai, musamman tunda koda mai farawa zai iya jimre wa wannan aikin:

1. Matsayin farawa: dan wasan yana kwance a kasa (ko tabarmar motsa jiki). Muna durƙusa gwiwoyinmu kaɗan (a kusan digiri 45), ƙetare hannayenmu a bayan kai. Muna latsa ƙananan baya sosai zuwa ƙasa kuma kada mu yage shi a duk hanyar da muke bi, don kar a ƙirƙiri wani abu mai mahimmanci a kan kashin baya kuma kada a shagaltar da kai daga kan tsokoki masu aiki.
2. Muna yin motsi da ƙafafunmu, muna kwaikwayon karkatarwar da aka yi yayin hawa keke. Motsi bai kamata ya zama a tsaye ba, amma wucewa kaɗan a cikin baka, don haka ƙarfin motsi zai fi girma, wanda ke nufin cewa mafi yawan zaren tsoka (gami da na iska da na jinkiri) za a haɗa su cikin aikin. Gwiwoyi ya kamata su matsa zuwa ga kirji, a lokaci guda muna juya jiki kaɗan, muna ɗan zagaye baya a cikin yankin thoracic, kuma mu yi ƙoƙari mu kai gwiwa tare da gwiwar hannu. Muna aiki a hankali - tare da gwiwar dama muna kokarin isa gwiwa ta hagu, tare da gwiwar hagu - zuwa dama.
   
3. Da zarar kun kammala gwiwar hannu zuwa gwiwa, sai ku miƙe wannan ƙafa kuma ku tanƙwara ɗayan. Yi haka tare da hannunka - yi ɗan motsi kaɗan tare da wuyanka don canza gwiwar hannu. Maimaita wannan motsi har sai kun ji zafi mai ƙarfi a cikin tsokoki na ciki - wannan shine babban alamar cewa kuna yin komai daidai. Babban abu shine a yi komai lami lafiya kuma a ƙarƙashin sarrafawa, ba a ba da izinin motsi kwatsam a nan.

Kuskure na yau da kullun yan wasan motsa jiki

Keke motsa jiki ne mai sauƙi daga mahangar fasaha, duk da haka, kuma yana da ƙananan dabaru da ɓoyayyun abubuwa, lura da abin da zaku iya amfana da shi sosai daga wannan aikin. Ba duka a bayyane suke ba a kallon farko, saboda haka yawancin masu farawa suna yin wannan aikin tare da kurakuran fasaha. Don gyara wannan, yakamata ku nemi taimakon ƙwararren mai horar da kanku. Ko kawai karanta labarin mu zuwa ƙarshe, yana kiyaye muku lokaci da kuɗi.

A ƙasa za mu bincika yadda BA za a yi keke motsa jiki a latsa ba:

• Motsa babur dinka a tsayayyen wuri. Idan kunyi shi a farfajiyar mai laushi, to zaku sami ragamar iko akan motsi da ɓarnatar da ƙarfi akan daidaita matsayin jiki.
• Kada ka ƙirƙiri wani abu mai ɗaci a kan jijiyar mahaifa. Lokacin yin keke, kawai muna sanya tafin hannunmu a bayan kai, amma ba yadda za ayi mu huta da shi da dukkan ƙarfinmu. Haka ne, yana iya zama alama a gare ku cewa wannan yana ba da ɗan sauƙi don yin aikin, amma kada mu shiga yaudarar kai. Lokacin horar da ɓacin ranku, yakamata kuyi aiki da ɓacin ranku, ba wani abu ba.
• Kasance da tsaka-tsaka a cikin duka saitin, motsi ya zama ba gaggawa da santsi. Idan kayi motsa jiki da sauri, da kyar zaka sami damar maida hankali kan mikewa da kwangilar rashin lafiyarka.
• Kula da kusurwoyin yanayin don aikin jikin ku, babu wani rashin jin daɗi. Misali, idan ka ji motsin mikewa mara dadi a yankin sacrum, hakan na nufin kana daga kafafun ka da yawa, kuma ya kamata a rage kewayon motsi.
• Kada ku bi lambar reps. Wannan ba shi da ma'ana, tunda a irin waɗannan motsa jiki da farko muna buƙatar ƙwanƙwasa tsoka mai kyau saboda haɗin neuromuscular da aka kafa. Kuma yawan maimaitawa da hanyoyin kusan abu na biyu ne. Wani zaɓi shine gwada motsa jiki na keken lokaci, misali, farawa tare da sakan 30 kuma a hankali ƙara nauyin. Don haka a hankali za ku ba kanku umarni cewa "gazawa" na jijiyoyin hancinku ya kamata ya zo daidai lokacin da lokacin ya ƙare.
• Kada ku yi sauri don amfani da ƙarin nauyi a wannan aikin. Ko da kuwa ka kasance kana samun horo tsawon shekaru da yawa, kuma tsokar cikinka ta kasance masu karfi kuma sun bunkasa sosai, fara da babur din da aka saba da shi - ta wannan hanyar ne za ka fi fahimtar injiniyoyin motsa jiki na motsa jiki da kuma koyon yadda za a dunkule tsokoki na ciki daidai a kusurwa daban-daban.
• Horarwa iri-iri shine mabuɗin ci gaba mai ɗorewa da tsawon rai na wasanni. Kada ku ji tsoron yin gwaji kuma ƙara sabon abu a cikin aikin motsa jiki. Misali, ana iya yin atisayen keke duka a matsayin wani bangare na motsa jiki daban na 'yan jaridu, a karshen wani motsa jiki a baya ko kafafu, kuma a zaman wani bangare na hadaddun kayan aiki.

Sauran bambancin aikin

A sama, mun kalli shahararren hanyar yin famfo latsawa ta amfani da motsa jiki na keke. Amma akwai wasu zaɓuɓɓuka, waɗanda za a iya rarraba su da sharaɗi zuwa mafi sauƙi da rikitarwa. Zaɓi wanda yake aiki a gare ku dangane da sautin ku da ƙimar lafiyar ku, ku ɗauki ɗan lokaci don yin hakan a matsayin ɓangare na shirin horon ku.

Bari muyi saurin duban kowane ɗayansu.

Zaɓuɓɓuka masu sauƙi

Keke ba tare da gwiwar hannu da aikin jiki ba

Zaɓi mai sauƙi wanda yake da kyau ga yan wasa masu farawa. Layin da ke ƙasa shine cewa ana aiwatar da motsi ne kawai saboda motsin ƙafafu - muna kwaikwayon torsion na ƙafafun keken, kuma dukkan jikin ba ya motsi kuma an manne shi a ƙasa. Za a iya sanya hannuwa a bayan kai ko a miƙa tare da jiki, wannan ba matsala.

© Ayyukan Syda - stock.adobe.com

Aiki ba tare da haɗa jiki da gwiwar hannu ba, an ɗora kayan zuwa ƙananan ɓangaren latsawa, amma kusan gaba ɗaya yana barin ɓangaren sama da tsokoki na ciki, amma quadriceps, ƙwayoyin gluteal da hamst suna ɗauke da ƙarin.

Keke tare da ƙafafu da aka ɗaga a tsaye

Wannan nau'ikan ya sami babbar soyayya tsakanin 'yan wasa da' yan wasan da ke sha'awar yoga da Pilates. Ya bambanta da fasalin da ya gabata domin mun ɗaga ƙafafunmu kusan a kusurwar dama kuma mu taimaki kanmu don kula da wannan matsayin a cikin dukkanin hanyoyin, mu ɗora hannayenmu a ƙananan ɓangaren ƙananan baya (kamar yadda yake a cikin aikin gargajiya na itacen birch). A lokaci guda, gwiwoyi suna daɗaɗaɗa, kuma an ɗaga baya ta sama a ƙasa.

Motsa keke da kafafu a tsaye a tsaye ya fi sauki saboda gaskiyar cewa ba ma aiki da gwiwar hannu da jiki. Don haka, mun sanya ƙarin ƙarfafawa a saman ɓangaren latsawa, kuma muna yin motsa jiki a cikin raguwa mai yawa - motsi ya fi guntu fiye da na zamani. Baya ga fa'idodin ilmin lissafi, yogis suna ganin fa'idar wannan motsa jiki saboda gaskiyar karuwar jini a ƙasan ciki, wanda aka ƙirƙira shi ta hanyar kwaikwayon wasan ƙafa, haka nan kuma muna haɓaka gabobin tsarinmu na haihuwa, ta haka muna ƙaruwa da lalatawar mu da kuma 'yantar da jima'i.

Keke kwance a kan wani benci mai juye juye

Idan kun yi aiki a cikin dakin motsa jiki, tabbas ana sanye shi da na'urar kwaikwayo ta musamman don yin aikin buga jaridu, wanda ke zama benci mai jujjuyawa tare da rollers da ƙaramin fili don riƙe makamai a sama. Wannan mai ba da horo ya dace don yin motsa jiki. Don yin wannan, kuna buƙatar ku zauna a ƙasa a kansa, ɗaga ƙafafunku masu lanƙwasa kuma yin kwaikwayon yin yawo ba tare da haɗa jiki da gwiwar hannu ba, riƙe da "fil" a cikin ɓangaren sama na na'urar kwaikwayo da hannuwanku. Babban fasalin wannan nau'in motsa jiki shine saboda ƙaramin kusurwar da na'urar kwaikwayo ta saita, muna ƙirƙirar ƙaramin tsayayyen kaya a ƙananan ɓangaren latsawa.

Zaɓuɓɓuka masu wahala

Keke mai nauyi a hannu

Ana yin sa kamar yadda keke motsa jiki yake yi. Bambanci kawai shine cewa a cikin wannan sigar muna ajiye ƙarin nauyin a matakin kirji. Wannan na iya zama ƙwallo mai nauyi, ƙaramin dumbbell, ko diski na ƙwanƙwasa. Saboda amfani da ƙarin nauyi, motsa jiki ya zama mai ƙarfi sosai. Bugu da ƙari, ana ba da kowane maimaitawa tare da ƙoƙari ƙwarai, kuma nauyin da ke kan tsokoki yana ƙaruwa, wanda ke tare da hauka na mahaukaci.

Keke tare da riƙe ƙwallon ƙafa tsakanin ƙafa

Ta hanyar amfani da ƙwallan ƙwallon ƙafa wanda aka sanya tsakanin ƙafa ko ƙafa, ƙafafu suna da ɗan faɗi kaɗan dangane da fasalin na yau da kullun, kuma muna yin ƙarin ƙoƙari don kawo gwiwa zuwa kirji. Idan babu kwallon ƙwallon ƙafa a cikin gidan motsa jikinku, zaku iya amfani da ma'aunin ƙafa, amma kar ku manta da shimfida ƙafafunku a ɗan faɗaɗa - tasirin aikin zai kasance daidai.

Kalli bidiyon: ELA VS DERDİM ÇOK (Afrilu 2025).